5 Bicep Curls Variations in the Pool for Stronger Arms
Doing traditional bicep curls in the pool can feel different. The movement on land becomes hard in the arm curling phase, and easier when you extend the arms. Whereas in the water, resistance works both ways, engaging more muscles. Now, if you are using foam dumbbells, the arm curl will be easy because the foam floats effortlessly toward the surface. The actual resistance happens when pushing the dumbbells deeper down.
As you can see, doing bicep curls in water is different and somewhat tricky if you aim to work your biceps only. This is why I created 5 easy-to-follow exercises for proper bicep engagement so you don't have to guess.
Exercises:
- Sculling Curls
- Power Curls
- Curls With Pulses
- Hug Curls
- Monkey Curls
These bicep curl variations primarily target the biceps, while also working the triceps and forearm muscles. The moves are easy to follow in shallow water with or without aqua dumbbells, which makes them suitable for almost anyone.
Bicep Curls Variations Video
Sculling Curls
When curling your arms, let your hands follow along in a sculling motion to increase the intensity. Twist your hands at the end of the movement so your palms face the direction of the movement and increase the intensity. The hand twisting engages the forearm muscles, especially the wrist rotator (pronator muscles). Try not to pause too long when twisting your hands, and keep the motion smooth and continuous.
Power Curls
This variation involves moving with a bigger range and more power. Pull your arms back more than usual to build more force for your arm curl. This motion moves the entire arm and engages more muscles. But when you curl your arms, keep the elbows locked.
Bicep Curl With Pulses
Unlike the power curls, pulses use short and quick movements in the mid-range of the arm curl. These bursts keep your muscles under constant tension and really make your biceps burn.
Monkey Curls
Traditional bicep curls are ineffective when using foam dumbbells because these floats provide resistance only when you press them downward. With monkey curls, you can achieve that downward curl motion that targets your biceps. Start by holding aqua dumbbells with your arms out on both sides, then bend your elbows and bring the dumbbells toward your body.
Hug Curls
The next curls change the arm position entirely. Put your arms in front of your chest, slightly wider than your shoulders, and perform the arm curls. The key is to feel the water against your chest as you press your hands with each curl.
Feel free to get creative with these variations. Alternate or perform the curls together, combine multiple variations in a single workout, or mix two or more variations and create a new one from them. Remember to focus on your bicep muscles, good breathing, and correct form. Repeat these exercises until you feel the challenge.
More Arm Exercises in the Pool
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